Fast and Fabulous 40-Minute Total-Body Training

This article presents a sensible, 40-minute total-body training session designed for the beginning exerciser.

Four distinct 10-minute components are presented that address all aspects of fitness: a total body warm-up and cool-down and two time periods for muscular fitness (flexibility and strength).

This routine can be performed two to three times per week and can be combined with your walking program.

Total-Body Warm-Up (10 minutes)

You can perform this warm-up using any cardio equipment you may have available, such as a treadmill or a bicycle, or you can do a free walk or run out of doors. Just be sure that the activity you choose is safe given your current health status. Activity should be performed at a modest level. On an effort scale of 0 to 10 where 0 represents complete rest and 10 represents the hardest you have ever worked, you should warm up at about level 4 or 5.

Flexibility (10 minutes)

This routine requires no special equipment other than a chair. It is recommended that you hold each of the following stretches for 15 seconds and work just to the point of feeling a stretch in the muscle. Maintain a normal breathing pattern (no holding the breath) for the entire 15 seconds.

This stretch works the back of your arms as well as your back. It may be done either standing or sitting.

This exercise stretches the chest and upper arms.

This is a complete stretch of the back.

This exercise stretches the muscles running along the backs of the legs and the bottoms of the feet.

This exercise stretches the muscles on the fronts of the thigh and those connecting the hip joints to the pelvis.

These exercises stretch the muscles of the calf.

This exercise stretches the muscles in the front of lower legs and is great for prevention of shin splints, a common problem for runners. I was taught this exercise by a physical therapist who was also a professional dancer, and believe me, it works.

Muscular strength (10 minutes)

Most of these activities require no special equipment and work with your own body weight only. If you want, you can use a set of light dumbbell weights that you are able to lift between 12 and 15 times per set, but be sure to clear this with your healthcare provider in advance. Be sure to ask your provider what amount of weight is appropriate for you. It is recommended that you perform only one set of each exercise to start. Maintain a normal breathing pattern (no holding the breath) for the entire 15 seconds.

Muscular Strength: Lower body

This exercise strengthens the muscles of the thighs and buttocks. Try to get the thighs parallel to the floor, forming a 90-degree angle with the shins. Knees should be directly above the ankle; do not let them track beyond the feet. Lower down as far as you can, but never let the thighs go below the parallel position. Hold the position for at least 15 seconds and repeat.

This exercise strengthens the muscles of the lower leg. The exercise can be performed without weights initially. You can progress to lifting first one leg and then the other, if you desire a more advanced lift.

Muscular Strength: Upper body

This exercise strengthens the chest and the backs of the arms, similar to military push-up. You can progress to doing the exercise using a table, couch and the floor as your strength increases.

This exercise strengthens the muscles of the shoulders and can be done seated or standing. The grip shown in the picture is the best to use if you have any shoulder problems.

This exercise strengthens the muscles of the back.

This exercise strengthens muscles of the front of the upper arms and may be performed with a variety of grips as well as by alternating arms.

This exercise strengthens the muscles of the abdomen. Picture 15a shows the correct form., Do not support yourself with your tailbone to do this exercise. Believe me, you will feel the difference!

Total Body Cool-Down (10-minutes)

This is identical to the warm-up warm-up, except that you can choose another cardiovascular activity for variety.

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Greetings from Nadia

A few facts about me in case you are new to my column and site.

My life in the diabetes community started at a young age as the secret keeper of my maternal and paternal Grandmothers. They both had type 2 diabetes and my days spent alone with them exposed me to their misunderstanding of how their diabetes really affected them. Eating candy bars, hiding the candy wrappers and smoking cigarettes seemed innocent enough to them. A decade later I married a type 1 person living with diabetes and experienced the full court of the diabetes spectrum with my type 2 family members and type 1 husband of almost 20 years.

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My grandmothers, the type 2 have struggled with their diabetes as long as I could remember. Later my mother followed in her mother’s footsteps. Sadly, my brother followed in my mother’s footsteps and experienced an early passing at the age of 53. My brother Jamal’s passing had the greatest impact on me. Probably because were the Irish twins; eleven months apart and his departure devastated me.

As I tell most people, diabetes is not a glamorous profession. Most people that work in the industry have a personal connection. This is why I am still here publishing after 26 years.

On the flip side of the coin, helping and inspiring people is my mission. I understand the daily challenges you face regardless of your education, IQ and economic circumstance. I am not a healthcare professional. Simply a lay person who has lived with a Type 1 and Type 2 family member who struggled with their disease. My former Type 1 husband was a role model in how to manage your diabetes, while my intelligent family members were role models on how an invisible disease can be misunderstood, devastating the quality of their life while leaving heart broken family members behind.

The perils of my experience have taught me to never judge anyone. As knowledgeable as I am, I also realize that I have no idea of the strings that pull at each person heart.

What I love about the diabetes community?

Once I meet someone and we share that we have a common experience; their diabetes and my life long experience as a care taker, we tend to have an instant bond. Think about it. How many people do you meet who you feel really get you right after your introduction? The conversations that follow tend to be very personal. Not a common experience with all strangers.

AskNadia Column

I started this column because where ever I go, people tend to ask me a lot of diabetes questions.

My answers are my opinions and it is not to be replaced by your healthcare professional’s opinion. The answers to your question in most cases will include research and other links to give you a borader perspective on your question.